Smart-trainer Workout

Sunday Smart-Trainer Session – Grin and Bear It

VO2 max is a crucial determinant of aerobic capacity and, therefore, endurance performance. This workout will help build and develop your VO2 max and tolerate some lactic acid and is suitable for road cyclists, triathletes, and mountain bikers.

Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from a workout within Zwift. You can read more about the workout at What’s On Zwift here.

Grin and Bear It

  • 5min WU Level II Cad 80-90;
  • 2min Level III Cad 90-100;
  • 1min Level IV Cad 95-105;
  • 2min Level I Cad 80-90;
  • 10x 30sec Level IV+ Cad 90-100, 30sec Level I Cad 80-90 RI;
  • 10x 30sec Level V- Cad 90-100, 30sec Level I Cad 80-90 RI;
  • 5min Level V Cad 85-95;
  • 5min CD Level I Cad 80-90;
  • 10min Stretching

Start the workout with a five-minute Warm Up (WU) riding at Level II. Ride at a cadence of 80-90 rpm. Feel free to extend this for at least ten minutes if you have time.

Commence a primer set with two minutes of riding at Level III and a 90-100 rpm cadence. Then increase to level IV for a minute at 95-105 rpm.

Back it off for a few minutes to Level I for your recovery using a cadence of 80-90 rpm.

There are three main sets.

The first main set comprises ten 30-second reps at Level IV+ riding at a cadence of 90-100 rpm. Your Rest Interval (RI) is also 30 seconds at Level I riding at 80-90 rpm.

The second main set comprises ten 30-second reps at Level V- riding at a cadence of 90-100 rpm. Your Rest Interval (RI) is also 30 seconds at Level I riding at 80-90 rpm.

The final set is a single five-minute rep at Level V, maintaining an 85-95 rpm cadence.

Complete a Cool Down (CD) for ten minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

Share this post so your friends can benefit as well.

Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad. Riding this session will be held every two hours within our Velocity platform.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and click on “Grin and Bear It,” then “Start this Workout.
  3. Connect your trainer, power meter and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey etc… first), then come ride with us.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Get my Faster Cyclist 4 Week Challenge Training Plan with 25% off

4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.

Some people have improved by more than 40 Watts following this programme!!!

Designed for Cyclists of ALL abilities who want to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists who are comfortable riding between 1:20 and 2 hours and want four sessions per week.

Lasting four weeks long, this programme can start anytime. Each week includes four rides and a stretching session. Although not essential, I recommend using a heart rate monitor with your power meter.

This image has an empty alt attribute; its file name is join-now.png

When purchasing, use the discount code “web25” to claim your 25% discount.

Before using this plan, you should be able to comfortably ride for up to one hour and 20 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls, where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.